The Games Have Begun

Workout of the Day for Thursday July 24, 2014

4 rounds for time of:
50 squats
40 good mornings, 45/35 lb.
30 push-ups

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https://www.youtube.com/watch?v=bxCMZ9OZF1k

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Smoke and Hope

Workout of the Day for Wednesday July 23, 2014

Complete as many rounds as possible in 20 minutes of:
5 thrusters, 95/65 lb
7 hang power cleans, 95/65 lb
10 sumo deadlift high-pulls, 95/65 lb

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Are You Good or Evil?

Workout of the Day for Tuesday July 22, 2014

Complete for time:
21-15-9 Squat snatch, 95/65#
Chest to bar pull-up

Check your drive - your motives. Does watching others succeed get you pumped up and drive you to do better? Or when others succeed, do you feel threatened, jealous, angry and does it drive you to want to tear others down? Check yourself. Your tendencies could be a clue to which road your on and which way your life is heading. No evil people allowed here. The world is big enough for all of us to succeed. Diagram from Indexed.

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Nutrition Challenge Wrap Up

Turn in your nutrition challenge forms with your before and after stats! Some shout outs:
• Judy Benson: Body Fat Down by 5.8% (-14.55 lb.) & Lean Body Mass Up by 3%
• Steph Coker: Body Fat Down by 4% (-9 lb.) & Lean Body Mass Up by 4%
• Mike Coker: Body Fat Down by 6% (-13.5 lb). & Lean Body Mass Up by 6%

Pre-Wod:
Squat Therapy
Row Technique

Workout of the day for Monday, July 21st, 2014:
“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Post-Wod:
5 Rounds:
30-60 sec chin-up hold
1 min Mobility (Coaches Choice)

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Functional Fitness

Workout of the Day for Saturday July 19, 2014

Teams of 2 Complete:
50-40-30-20-10 of:
Wall Balls, 20/14 lbs
Power Snatch, 95/65 lbs

“Functional” Fitness has gotten a lot of hype lately, but it’s been around a long time….

Before CrossFit, I used to work in construction. It didn’t matter how many hours you logged in at the gym if you could not transfer your skills to real world application and ‘get work done’.

Remember, we are logging time in the gym to enhance all of our varied pursuits outside of the gym, restore our functional fitness, and protect our health.

Here’s a great video from Brass Ring Fitness about getting outdoors with your workouts and not being limited.

 

 

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Cindy XXX

Workout of the Day for Friday July 18, 2014

Athlete’s Choice – You choose one or more of the following

A. 3 rounds:
25 GHD Sit-ups
5 Clean and Jerk, 205#/135#

B. Complete Thursday’s workout to log your improvement during the Nutrition Challenge.

**C. “Cindy”
Complete as many rounds as possible in 20 minutes of:
5 pull-up
10 push-up
15 squat

**D. “Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

** We will be updating the leaderboard with results from “Cindy” and “Cindy XXX” today. Log your score using your wodtogether and do the workout Rx’d!**
Unbroken:

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2014 Spring Nutrition Challenge Finale

Workout of the day for Thursday, July 17th, 2014:

5 minute AMRAP:
12 Alt. Front Rack Lunge 75/55lb
20 Second plank

Rest 3 minutes

5 minute AMRAP:
Run 260 meters
30 Ground to Overhead 75/55lb

Rest 3 minutes

5 minute AMRAP:
Squat @ 70/50% Bodyweight

Spring Nutrition Challenge:

Did you make it? Did you build habits that make eating healthy and training for life enjoyable? Did you help your partner to stay the course and get some help when you needed it? To be eligible for the $250 grand prize for total body composition change fill out your nutrition challenge form and turn it in to Coach Jesse.*

2014 Spring Challenge Form

Grand prize is $250 gift card. The other prizes will be based on how many people actually paid to enter the challenge.

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That was a good day.

Workout of the Day for Wednesday July 16, 2014

Snatch Balance
1-1-1-1-1-1-1

“Discussion on the New Definition of Health with Greg Glassman” by CrossFit by Overload, CrossFit Journal Preview – video [wmv] [mov]

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Thanks Chad!

Special thanks to Chad for bringing out the boat and the Grill, for getting everyone a fun ride and coaching everyone up on the wake board!

Workout of the day for Tuesday, July 15th, 2014

Strength/Skill
As many rounds as possible in 10 minutes of:
3 weighted pull-ups, 45/30 lb.
5 strict pull-ups
7 kipping pull-ups

Conditioning
3 rounds for time of
50 medicine ball cleans 20/14-lb
Run 800 meters

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Lake Day

Workout of the Day for Monday July 14, 2014

A. Overhead squat
10-10-10-10-10 reps

B.  As many rounds and reps as possible in 8 minutes:
20 steps lunge with plate overhead, 45#/25#
20 push-ups

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